Although creatine is safe for most people, specialist Cíntia Machado warns that it is important to individualize its use, considering specific health conditions.
The doctor Cíntia Machado (CRM-RS 45.813) explains that the creatine it is a natural substance present mainly in muscles, made up of three amino acids: arginine, glycine and methionine. It is synthesized by the body and also obtained through food, from sources such as meat and fish. Creatine’s main function is to provide rapid energy to cells during high-intensity activities, such as exercise. “In the body it is converted into phosphocreatine, which participates in the regeneration of ATP, the body’s main energy molecule,” he explains.
According to the expert, studies show benefits for brain health, being indicated in conditions such as depression, fatigue and neurodegenerative diseases. Furthermore, it can provide greater strength and performance in high intensity training; better muscle recovery after exercise; preservation of muscle mass in the elderly and in people undergoing rehabilitation; potential cognitive benefits, especially in situations of sleep deprivation or mental stress; aid in bone health and prevention of sarcopenia.
However, Cíntia reminds that there are contraindications and precautions to take. People with kidney failure should avoid use without medical supervision, as creatine is metabolized by the kidneys. Excessive consumption can cause gastrointestinal disorders, such as nausea and diarrhea.
Recommendation
Creatine can be indicated for different types of audiences and situations:
—Athletes or people who want to improve physical performance, such as the digital influencer Kéfera. He has already shared his use of the pre-workout supplement on social media.
—Elderly at risk of muscle atrophy or osteoporosis.
—Patients recovering from muscle or bone injuries.
—Subjects with mild cognitive impairment or in case of chronic fatigue, subject to medical evaluation.
—Vegans and vegetarians, who have a lower intake of creatine in their diet.
Guide for patients
Dosage: The usual dose is 3 to 5 grams per day, but may vary depending on the goal.
Hydration: It is essential to ensure a good intake of water, as creatine increases intracellular fluid retention.
Regularity: to obtain the best results, use must be constant, not just on training days.
Quality: always choose supplements from reliable sources, preferably with the “Creapure®” seal.
Followed up: Use should be monitored, especially in people with pre-existing conditions such as kidney disease.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
